WOD / Blog
27 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 50 Deadlifts (185/125)(125/85) 40 Pull Ups 30 Row Calories 20 Chest to Bar 10 Squat Cleans (185/125)(125/85) Stimulus/Focus: This is […]
25 October 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 15 Minute EMOM Complete 10 Floor Press (135/95)(95/65) Then, in Remaining Time: Complete Max Effort Strict Push Ups *Repeat this for 15 rounds. Stimulus/Focus: Each minute complete 10 floor press (moderate to heavy weight). […]
23 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time ( 15 Minute Time Cap) -21-15-9- Overhead Squat (95/65)(65/45) Burpee *At each (-) complete 25 double unders (total of 100). Stimulus/Focus: This will be taxing […]
22 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute GAFAP 3-6-9-12 . . . . Air Squats Ab Mat Sit Ups Russian Kettlebell Swings (1.5/1)(1/25#) *Continue adding three reps to each movement each round. […]
21 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work: Find a handstand push up progression that allows you to complet them in one or two sets each time. If you have HSPUs, practice strict or deficit during this time. WOD: 10 Rounds For Time (40 Minute Time Cap) 50 Box Step Ups (20″) 10 Handstand Push Ups […]